A plate format helps you plan your meal by visualizing how much space each food should occupy on a plate. This can help you eat a balanced meal. It also can prevent you from eating too much of any food group.

A plate format is easy to learn. It also can be used along with other methods, such as carbohydrate counting for people who have diabetes.

Test Your Knowledge

If you practice using the plate format, it will help you visualize how much space on a plate each food should occupy.

True

False

This answer is correct

A plate format helps you visualize how much space on a plate each food should occupy. The plate format divides your plate into sections. It is a simple way to begin to learn about meal planning.

This answer is incorrect

A plate format does help you visualize how much space on a plate each food should occupy. The plate format divides your plate into sections. It is a simple way to learn about meal planning.

Post a copy of a sample plate format on your refrigerator. Refer to it until you know how much space different foods should take up on your plate. Make sure that you are using a 9-inch plate.

Picture the food on your plate. Learn how much space each food needs on your plate, and try to picture that amount when you are in different situations, such as eating out or attending an event.

Practice. Use a copy of the sample plate format to plan a day's meals and snacks. If you need help, talk with your certified diabetes educator or a registered dietitian.

Keep a record. Use a plate format for a week, and keep track of your meals and snacks. You can make copies of the sample for each day. If you have questions about using a plate format, talk with your diabetes educator or registered dietitian.

If you have diabetes, check your blood sugar before and 1 to 2 hours after you eat. Then write the results on your food record. Doing this will help you see how foods affect your body.

Use a plate that measures 9 inches across. Draw an imaginary line through the center of your plate, and then divide one of the halves into quarters. You can use your hand to judge portion sizes. Follow these guidelines for lunch and dinner:

Half the plate is non-starchy vegetables. This is about the size of your closed fist, although you can go back for seconds on these foods. Examples are broccoli, green beans, carrots, mushrooms, tomatoes, cauliflower, spinach, peppers, and salad greens.

One-fourth of the plate is a bread, starch, or grain. This is about the size of half a closed fist. Examples are bread, rolls, rice, crackers, cooked grains, cereal, tortillas, and starchy vegetables like potatoes, corn, winter squash, beans, peas, and lentils.

One-fourth is lean protein. This is about the size of the palm of your hand. Examples are beef, chicken, turkey, pork, fish, tofu, and eggs. (For the plate format, beans should be counted as a starch, not as a protein.)

Add a small piece of fruit. A small piece of fresh fruit is about the size of a tennis ball. Or choose ½ cup of frozen, cooked, or canned fruit. You could also have a small handful of dried fruit or ½ cup (4 ounces) of 100% fruit juice.

Enjoy a cup (8 ounces) of low-fat or fat-free milk. If you don't drink milk, you could substitute with 6 ounces of no-sugar-added yogurt, another serving of fruit, or a small dinner roll.

For breakfast, the concept is similar. One-fourth of the plate is a bread, starch, or grain. One-fourth of the plate is protein. The breakfast plate also includes a cup (8 ounces) of low-fat or fat-free milk and one small piece of fruit.

A plate format is easy to learn. It also can be used along with other methods, such as carbohydrate counting for people who have diabetes.

Test Your Knowledge

For lunch or dinner, a plate format recommends:

Half a plate of grain and half a plate of meat, fish, or poultry.

Half a plate of grain; a quarter plate of meat, fish, or poultry; and a quarter-plate of vegetables.

Half a plate of vegetables; a quarter-plate of meat, fish, or poultry; and a quarter-plate of grain.

This answer is incorrect

For lunch or dinner, a plate format recommends half a plate of vegetables; a quarter-plate of meat, fish, or poultry; and a quarter-plate of grain.

This answer is incorrect

For lunch or dinner, a plate format recommends half a plate of vegetables; a quarter-plate of meat, fish, or poultry; and a quarter-plate of grain.

This answer is correct

For lunch or dinner, a plate format recommends half a plate of vegetables; a quarter-plate of meat, fish, or poultry; and a quarter-plate of grain.

Which of these vegetables are included in the bread/starch/grain group (starchy vegetables): broccoli, potatoes, lettuce, carrots, winter squash, green beans, corn?

Organization

American Diabetes Association (ADA)

1701 North Beauregard Street

Alexandria, VA 22311

Phone:

1-800-DIABETES (1-800-342-2383)

Email:

AskADA@diabetes.org

Web Address:

www.diabetes.org

The American Diabetes Association (ADA) is a national organization for health professionals and consumers. Almost every state has a local office. ADA sets the standards for the care of people with diabetes. Its focus is on research for the prevention and treatment of all types of diabetes. ADA provides patient and professional education mainly through its publications, which include the monthly magazine Diabetes Forecast, books, brochures, cookbooks and meal planning guides, and pamphlets. ADA also provides information for parents about caring for a child with diabetes.

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